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Turkey and Black Bean Chili16gNET CARBS
In the test kitchen

Turkey and Black Bean Chili

A thick, smoky turkey chili with black beans, peppers and zucchini. Big flavor, high protein and freezer friendly.

Prep15 min
Cook40 min
Makes6 servings (about 9 cups)
Servingabout 1 1/2 cups
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Ingredients

Chili

  • 1 tbsp olive oil
  • 1 medium onion, diced
  • 1 red bell pepper, diced
  • 1 green bell pepper, diced
  • 1 medium zucchini, diced
  • 3 cloves garlic, minced
  • 1 1/2 lb 93% lean ground turkey
  • 2 tbsp chili powder
  • 2 tsp ground cumin
  • 1 tsp smoked paprika
  • 1 tsp dried oregano
  • 1 tsp salt
  • 1 can (14.5 oz) diced tomatoes, with juice
  • 1 1/2 cups canned crushed tomatoes
  • 1 cup low-sodium chicken broth
  • 1 can (15 oz) black beans, drained and rinsed

Toppings

  • 1/2 cup shredded sharp cheddar
  • 6 tbsp plain nonfat Greek yogurt or sour cream
  • 2 green onions, sliced

Directions

  1. Heat the olive oil in a large Dutch oven over medium heat. Add the onion and both bell peppers and cook 6 to 7 minutes, until softened.
  2. Add the zucchini and garlic and cook 2 minutes.
  3. Raise the heat to medium-high, add the turkey and cook, breaking it up, 6 to 8 minutes, until no pink remains.
  4. Stir in the chili powder, cumin, smoked paprika, oregano and salt and cook 1 minute, until the spices smell toasty.
  5. Add the diced tomatoes, crushed tomatoes, broth and black beans. Bring to a boil, then reduce to a low simmer.
  6. Simmer uncovered 25 to 30 minutes, stirring occasionally, until thick. Taste and adjust the salt.
  7. Ladle into 6 bowls and top with cheddar, a spoonful of Greek yogurt and green onions.
Tip: Beans bring fiber and protein, which is why one can spread across 6 bowls works well for blood sugar. Rinse them well to cut the sodium by about a third.
Dad jokeMy chili won the cook-off. The other contestants said it was a little too chili for them to handle.

Nutrition per serving (about 1 1/2 cups)

348Calories
23.2gTotal carbs
7.3gFiber
15.9gNet carbs
8.7gSugar
31gProtein
15.9gFat
814mgSodium

Estimated per serving from USDA FoodData Central and typical US label values. Total carbs include sugar alcohols; net carbs subtract fiber and sugar alcohols.

Know your label

Does dietary fiber spike blood sugar the way other carbs can?
No. CDC says fiber doesn't cause a spike in blood sugar the way other carbohydrates can.
The numbers on a Nutrition Facts label are usually based on what amount?
FDA says label nutrition information is usually based on one serving, so check the serving size before reading the carb grams.
Quiz yourself in the Diabetic Edition

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Inspired by Katie's Cucina. Our version is rewritten and adjusted for lower carbs. This recipe is still in our test kitchen; amounts may change after testing. Nutrition is estimated and for general information only, not medical advice. Check with your care team about your own carb targets. DisclaimerPrinted from diabeticrecipes.us/recipes/turkey-and-black-bean-chili/